Reps In Reserve: Why We Use Them And What They're Good For In Programming

We use reps in reverse in our programming with members.  What are reps in reserve?  Reps in reserve is the amount of reps you have left in the tank after completing a set or in other words, how many more reps could you have done before reaching failure on a set. Why use reps in reserve in programming? We understand that training close to failure is important for strength development and muscular hypertrophy, whereas staying further away from failure is important in the development of technique or power. RIR gives you the freedom to personalise the weight on the bar within each session based on the stimulus/result you want to achieve and the overall readiness of your body to perform the lift.  It is also a useful tool for when you aren’t sure what your 1 rep max is for a given lift. For example; if the program asks you to back squat 5x5 (2 RIR) over time we start to understand subjectively what this feels like and we measure it objectively by recording our lifts. You should understand how many reps you have left in the tank after your 5 reps are done you should be confident enough to do 2 more reps if asked upon. If not, you are not 2 RIR, if you could do more than 2, you are not at 2 RIR and if so, you’ve nailed it.  This approach to training allows our members to develop a better understanding of their current abilities and preparedness to lift. It allows the freedom necessary to develop the specific stimulus and promotes recovery.